chandler/brown: conditioning for strength and human performance© 2008 t. jeff chandler and lee e....
TRANSCRIPT
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Chapter 22Chapter 22
Ergogenic Aids
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
ObjectivesObjectives
• Define ergogenic aids
• Understand amino acid supplementation
• Understand caffeine supplementation
• Understand creatine supplementation
• Describe hydration mechanics
• Describe nutrient timing
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
IntroductionIntroduction• Ergogenic aids are substances (including
nutrients, nutritional supplements, and drugs) that improve athletic performance
• Several ergogenic aids have been shown to have a positive effect under specific conditions
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Branched-Chain Amino AcidsBranched-Chain Amino Acids• The amino acids leucine, isoleucine, and
valine are collectively known as the branched-chain amino acids (BCAAs)
• Supplementation with BCAAs does not appear to improve short-term exercise performance but may reduce muscle breakdown during clinical conditions of wasting and periods of prolonged exercise
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Branched-Chain Amino Acids (cont.)Branched-Chain Amino Acids (cont.)
• Men and women who ingest approximately 10-15 g of BCAAs per day for at least 30 days increase their lean body mass more than do matched controls
• BCAAs may have positive ergogenic effects related to their anticatabolic effect; however, fairly large doses must be consumed to achieve this
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
CaffeineCaffeine• Caffeine is an effective ergogenic aid; it
may promote lipolysis, stimulate the central nervous system, and act as a performance-enhancing aid for many types of athletic activity
• Caffeine has been removed from the World Anti-Doping Agency’s banned list
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
ColostrumColostrum• Colostrum is a component of breast or
cow’s milk; it is found at its highest concentration 2 to 3 days after a female gives birth
• It is a rich source of protein, antibodies, and growth factors
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Colostrum (cont.)Colostrum (cont.)
• Several compelling studies demonstrate an ergogenic effect of colostrum supplementation
• Such supplementation combined with aerobic and heavy resistance training significantly increased bone-free lean body mass compared to whey protein
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
CreatineCreatine• Creatine is a naturally
occurring nitrogenous compound made in the liver, kidneys, and pancreas from the amino acids arginine, glycine, and methionine
• Is absorbed into the bloodstream through the small intestine and reaches peak levels at 60 to 90 minutes
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Creatine (cont.)Creatine (cont.)
• Creatine is thought to serve at least four vital functions:
– 1. Stores energy that can be used to regenerate ATP
– 2. Enhances energy transfer between the mitochondria and muscle fibers
– 3. Serves as a buffer against intracellular acidosis during exercise
– 4. Stimulates glycogenolysis during exercise
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Creatine (cont.)Creatine (cont.)
• Of the well-controlled human trials on creatine, about two thirds have shown benefits from its use
• Depending on the initial fitness level of the subjects, these have included the following
– Increased dynamic strength and power
– Increased body weight and lean body mass
– Increased sprint performance
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Creatine (cont.)Creatine (cont.)
• Creatine supplementation has a “significant positive effect on both working memory and intelligence”
• The only consistently reported “side effect” in humans has been weight gain
• Neither short, medium, nor long-term oral creatine supplementation causes detrimental effects on the kidneys of healthy individuals
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Creatine (cont.)Creatine (cont.)
• Athletes considering creatine use should exercise the following precautions:
– Do not “load”
– Cycle period of use with periods of nonuse
– Purchase the product from a reputable manufacturer who is able to provide a “certificate of analysis”
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Essential Amino AcidsEssential Amino Acids• Of the 20 amino acids used to form
proteins, 8 are considered essential amino acids (EAAs)
• A growing body of literature demonstrates the efficacy of essential amino acid supplementation in enhancing physical performance
• Essential amino acids play a critical role in promoting skeletal muscle anabolism
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
GlucosamineGlucosamine• Combination of glutamine and glucose
• Can repair damaged cartilage and make new cartilage
• Regular consumption of glucosamine may alleviate the signs of osteoarthritis (OA)
• May provide some degree of pain relief and improved function in persons experiencing regular knee pain
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
GlutamineGlutamine• Most plentiful nonessential amino acid in
the human body, particularly in the plasma and skeletal muscle, and has numerous physiological functions
• Has been widely used by weight trainers because of its muscle building potential
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Glutamine (cont.)Glutamine (cont.)
• Has been shown not only to increase protein synthesis but also to stimulate glycogen synthesis
• Glutamine’s role as an ergogenic aid as it relates to immune function may be of greater significance to athletes than its ability to increase muscle mass
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
GlycerolGlycerol• Regular exercise can cause fluid loss,
that if not replaced, can potentially compromise performance and/or the next exercise session
• The most common method of “hyperhydration,” a condition in which body water stores are temporarily elevated, is the consumption of glycerol
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Glycerol (cont.)Glycerol (cont.)
• Glycerol ingestion causes an increase in fluid absorption by the blood and tissues, prolonging hyperhydration for up to 4 hrs.
• Has also been used to treat cerebral edema and glaucoma
• Headache and blurred vision sometimes accompany glycerol use
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Green Tea ExtractGreen Tea Extract
• Green tea extract has a high content of caffeine and catechin polyphenols, which could increase 24-hour energy expenditure and fat oxidation in humans
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Green Tea Extract (cont.)Green Tea Extract (cont.)
• Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content
• Green tea extract may play a role in the control of body composition by thermogenisis, fat oxidation, or both
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
HMBHMB• Beta-hydroxy-beta-methylbutyrate (HMB)
is a natural component of fish and milk
• HMB is thought to increase strength and lean body mass by acting as an anticatabolic agent in muscle
• Ingestion of HMB appears to be safe and may even have beneficial effects on cardiovascular health when doses of 3g/day are ingested for up to 8 weeks
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
HydrationHydration
• Dehydration has negative effects on performance (1-2% water loss; 5-6% is bad)
• Inadequate hydration can refer to either hypohydration (being dehydrated prior to exercise) or exercise-induced dehydration, which occurs during exercise
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Hydration (cont.)Hydration (cont.)
• Water and sports drinks can be very effective in maintaining performance or delaying the inevitable decrease in performance, especially in endurance or team sports that last longer than 1 hour
• Without proper fluid replacement during prolonged exercise or exercise in a hot and humid environment, heat-related illness and cardiovascular issues can become life-threatening
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Hydration (cont.)Hydration (cont.)
• Complete restoration of fluid lost during exercise cannot occur without replacement of electrolytes, primarily sodium
• Inclusion of carbohydrates in rehydration solutions is necessary to maintain blood glucose concentrations for optimal performance in exercise lasting longer than 1 hour
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Pre- and Postworkout NutritionPre- and Postworkout Nutrition• Strenuous exercise can reduce various
energy substrates, increase muscle protein breakdown, damage cell membranes, cause fluid loss, and temporarily impair immune function
• A successful pre-exercise strategy is to provide a small amount of carbohydrate along with 6 g of essential amino acids approx. 15 min before resistance training
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Pre- and Postworkout Nutrition (cont.)Pre- and Postworkout Nutrition (cont.)
• This specific combination of carbohydrates and essential amino acids has been shown to increase muscle protein synthesis 160% more than ingesting the same cocktail post-exercise
• Only essential amino acids are needed to promote anabolic processes in muscle
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Pre- and Postworkout Nutrition (cont.)Pre- and Postworkout Nutrition (cont.)
• Nutrition during the post-exercise period accomplishes three goals:
– 1. Puts the brakes on protein degradation
– 2. Increases muscle protein synthesis
– 3. Rapidly initiates the process of muscle glycogen regeneration
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Pre- and Postworkout Nutrition (cont.)Pre- and Postworkout Nutrition (cont.)
• A carbohydrate-to-protein ratio that ranges from 4:1 to approx. 1:1 may expedite recovery as well as enhance muscle glycogen synthesis and net protein status
• Many athletes find that adding 3-5 g of creatine and 5-10 g of BCAAs to their pre- and post-workout beverages provides an enormous benefit
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Pre- and Postworkout Nutrition (cont.)Pre- and Postworkout Nutrition (cont.)
• Myostatin blockers have been purported to enhance muscle hypertrophy
• Nitric oxid stimulators are currently popular to build muscle mass but controlled research studies have not demonstrated a benefit from the supplement
• Illegal substances such as anabolic-androgenic steroids are commonly used
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown
Chandler/Brown: Conditioning for Strength and Human Performance © 2008 T. Jeff Chandler and Lee E. Brown